Re-Re-Rehab
Day #2
Swindon parkrun. 19.21 p 13th. Lucky for some
Easy warm up, park run @ 6.15/mm, slow cd
Actually not that bad. Course is tough (18.13 best) and kept it consistent. In peg turbos, long sleeve & leggings. Jam on toast for brekky.
Felt ok, kept it in check. Don’t get me wrong, wasn’t loads in the tank but I wouldn’t be far off 18.15 at gt denham.
Legs felt best yet. Just battered from lack of conditioning but good to get a tempo in even at this stage and get an idea of paces. Need some easy miles to get legs ready but big test is always the next day!
Will stretch and roll tonight but not a terrible place to be right now. Not sure about knocking 3 1/2 mins off that but we’ll try
Day #3
Legs battered, lots of stretching & rolling to loosen off but condition is shit.
Need to be patient and do some easy, slow runs. Back on to 5 tomorrow so see how it goes.
Did gym session, easy cardio, Pilates & gentle weights.
Ache in hip, will focus on upper back & neck stretching later and see how that helps
Day #4
4 easy 8.01/mm @ 152 bpm
Day #5
5 easy
Day #6
3 in a row
HR sky rockets to around 161 bpm by about 2.5 miles, conditioning very low
Cross country so worth faster but around this pace should’ve able to run daily. DOMS still bad, can’t build conditioning without running so need to keep doing these and building.
Hip was ok, still something there but did not get worse. Fatigued by end of run. Ice straight after and roll.
Will stretch tonight, possibly gym if can’t run tomorrow but will aim to run tomorrow then do park run NYD maybe at strict tempo (165 bpm) depending on how it’s coming along.
HR main concern as fitness is shot but more running will bring it down. Will monitor closely.
Fucking game was running 6.38/mm at 150 bpm when it all went tit up.
Mind you eating and drinking shit constantly can’t help! Diet starts Jan 4 lol
First 2.6 @ 7.38
Last 2.4 @ 8.08
7.57/mm @ 149 bpm
Tired legs but got through it. Not amazing but got it done. This still feels a long way. Legs slight improvement and hip still ‘somethingy’
See how tomorrow’s legs feel for parkrun. 3 day run streak
HR more under control today. Still working on conditioning. Pace will now struggle because more running = battered legs. Probs 4 weeks before they start recovering.
Hopefully out of rehab in a week or so.
Conditioning still poor but 19.12 parkrun feeling horrific which is a step up from Saturday. Still a way off running quick but starting to free up a little.
Hip not 100% still same BUT improving slightly. I think if anything the other aches help distract the body !!
Felt shocking first 1k today but settled in. Roughly 6.11-6.12/mm for the parkrun. Not ideal course for me, slight drags really fuck up the heart rate. Def 30 secs there at Gt Denham.
Will do gym tomorrow. Then easy Friday and possibly Parkrun Saturday but we’ll see how rehab goes.
Still not structure while in rehab and no plans to breech 5 miles.
Laughing about going 2 mins quicker than today which I did in august. Long way back to there but in fairness it’s only 6-8 weeks once I can resume training ‘proper’.
Weight biggest now probs 11.2 at a guess so 24 secs per mile just on weight loss alone but we’ll address that now it’s #newyearnewme
Swindon parkrun. 19.21 p 13th. Lucky for some
Easy warm up, park run @ 6.15/mm, slow cd
Actually not that bad. Course is tough (18.13 best) and kept it consistent. In peg turbos, long sleeve & leggings. Jam on toast for brekky.
Felt ok, kept it in check. Don’t get me wrong, wasn’t loads in the tank but I wouldn’t be far off 18.15 at gt denham.
Legs felt best yet. Just battered from lack of conditioning but good to get a tempo in even at this stage and get an idea of paces. Need some easy miles to get legs ready but big test is always the next day!
Will stretch and roll tonight but not a terrible place to be right now. Not sure about knocking 3 1/2 mins off that but we’ll try
Day #3
Legs battered, lots of stretching & rolling to loosen off but condition is shit.
Need to be patient and do some easy, slow runs. Back on to 5 tomorrow so see how it goes.
Did gym session, easy cardio, Pilates & gentle weights.
Ache in hip, will focus on upper back & neck stretching later and see how that helps
Day #4
4 easy 8.01/mm @ 152 bpm
Day #5
5 easy
Day #6
3 in a row
HR sky rockets to around 161 bpm by about 2.5 miles, conditioning very low
Cross country so worth faster but around this pace should’ve able to run daily. DOMS still bad, can’t build conditioning without running so need to keep doing these and building.
Hip was ok, still something there but did not get worse. Fatigued by end of run. Ice straight after and roll.
Will stretch tonight, possibly gym if can’t run tomorrow but will aim to run tomorrow then do park run NYD maybe at strict tempo (165 bpm) depending on how it’s coming along.
HR main concern as fitness is shot but more running will bring it down. Will monitor closely.
Fucking game
Mind you eating and drinking shit constantly can’t help! Diet starts Jan 4 lol
First 2.6 @ 7.38
Last 2.4 @ 8.08
7.57/mm @ 149 bpm
Tired legs but got through it. Not amazing but got it done. This still feels a long way. Legs slight improvement and hip still ‘somethingy’
See how tomorrow’s legs feel for parkrun. 3 day run streak
HR more under control today. Still working on conditioning. Pace will now struggle because more running = battered legs. Probs 4 weeks before they start recovering.
Hopefully out of rehab in a week or so.
Conditioning still poor but 19.12 parkrun feeling horrific which is a step up from Saturday. Still a way off running quick but starting to free up a little.
Hip not 100% still same BUT improving slightly. I think if anything the other aches help distract the body !!
Felt shocking first 1k today but settled in. Roughly 6.11-6.12/mm for the parkrun. Not ideal course for me, slight drags really fuck up the heart rate. Def 30 secs there at Gt Denham.
Will do gym tomorrow. Then easy Friday and possibly Parkrun Saturday but we’ll see how rehab goes.
Still not structure while in rehab and no plans to breech 5 miles.
Laughing about going 2 mins quicker than today which I did in august. Long way back to there but in fairness it’s only 6-8 weeks once I can resume training ‘proper’.
Weight biggest now probs 11.2 at a guess so 24 secs per mile just on weight loss alone but we’ll address that now it’s #newyearnewme
Day #7
4 easy with Ange. Rest day yesterday. Hmm, hip flexor really sore and upper back has all but locked up. Not great but got something done. Focus on back & hip release today and touch wood be ok to run Parkrun hard tempo tomorrow.
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